Where you should go jogging
One of the first questions of a jogger is where can I go to do my exercise?
One of the first questions of a jogger is where can I go to do my exercise?
Case by case, there are different suggestions, but basically any place is good for jogging.
You can jog in a flat or hilly area, in a rural area or in a city, on a track, on a beach, or any village/town roads.
Some general recommendations about running on roads are as follows:
l Avoid congested roads,
l Prefer murram or grass tracks/trails for minimising risk of developing tendon inflammation, a condition brought about when you always run on hard surfaces like tarmac roads;
l Choose a flat route for sustaining a constant pace, especially for a “fresher jogger†who needs to build stamina and avoid lactic accumulation in the muscles;
l Run on the right side of the road, so that you can see other road users like vehicles, motorcycles and bicycles coming in front of you.
Even in a gym on a treadmill machine, it is possible to do exercise. But it is just very boring and temptations of not completing a session are very high.
How fast can you go? (speed to use):
Each person has different health, talent and level of fitness. This means that it is not possible to generalise the right speed to use for jogging. The best way to assess the right speed is to use a scientific way keeping the heartbeat under control. To do this stop briefly during jogging and cross check the heartbeat.
The recommended speed for a jogger is calculated in the following system:
deduct your age from 220 and again subtract 30% of this figure to obtain the number of heartbeats per minute right for yourself. For example if you are 40 you calculate as follows:
Step 1. 220 – 40 = 180
Step 2. 180 x 30% = 54
Step 3. 180 – 54 = 126
126 in the example represents the number of heartbeats per minute to use during jogging for getting a right benefit from the exercise.
This calculation is also correct for an athlete during his steady training, but for the runner there is tolerance to go higher during particular works (fartlek, interval training, speed work etc.)
If the heartbeat is higher than 126 in the example, then your jogging speed is too fast and you should slow down; if the heartbeat is lower than 126, you should jog a bit faster until you stabilise the heartbeat close to the calculated number.
The best place to count the heartbeat is at the troth level (from the carotid) for a total of 10 seconds to multiply by 6 for obtaining the researched number.
The writer is the trainer of Uganda’s long distance
runners Inzikuru, Malinga, Toroitich and Busen
Case by case, there are different suggestions, but basically any place is good for jogging.
You can jog in a flat or hilly area, in a rural area or in a city, on a track, on a beach, or any village/town roads.
Some general recommendations about running on roads are as follows:
l Avoid congested roads,
l Prefer murram or grass tracks/trails for minimising risk of developing tendon inflammation, a condition brought about when you always run on hard surfaces like tarmac roads;
l Choose a flat route for sustaining a constant pace, especially for a “fresher jogger†who needs to build stamina and avoid lactic accumulation in the muscles;
l Run on the right side of the road, so that you can see other road users like vehicles, motorcycles and bicycles coming in front of you.
Even in a gym on a treadmill machine, it is possible to do exercise. But it is just very boring and temptations of not completing a session are very high.
How fast can you go? (speed to use):
Each person has different health, talent and level of fitness. This means that it is not possible to generalise the right speed to use for jogging. The best way to assess the right speed is to use a scientific way keeping the heartbeat under control. To do this stop briefly during jogging and cross check the heartbeat.
The recommended speed for a jogger is calculated in the following system:
deduct your age from 220 and again subtract 30% of this figure to obtain the number of heartbeats per minute right for yourself. For example if you are 40 you calculate as follows:
Step 1. 220 – 40 = 180
Step 2. 180 x 30% = 54
Step 3. 180 – 54 = 126
126 in the example represents the number of heartbeats per minute to use during jogging for getting a right benefit from the exercise.
This calculation is also correct for an athlete during his steady training, but for the runner there is tolerance to go higher during particular works (fartlek, interval training, speed work etc.)
If the heartbeat is higher than 126 in the example, then your jogging speed is too fast and you should slow down; if the heartbeat is lower than 126, you should jog a bit faster until you stabilise the heartbeat close to the calculated number.
The best place to count the heartbeat is at the troth level (from the carotid) for a total of 10 seconds to multiply by 6 for obtaining the researched number.
The writer is the trainer of Uganda’s long distance
runners Inzikuru, Malinga, Toroitich and Busen